WOD (WORKOUT OF THE DAY)

WOD 25/11

CONDITIONING

”GLEN”

For Time

30 Clean & Jerk 60/42,5

1,6 K Run

10 Rope Climbs

1,6 K Run

100 Burpees

 

Built By Haag

 

3-2-1…GO

WOD 24/11

CONDITIONING

”TOSH.ROW”

COMPETE

Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

Barbell: 70/50
[Time Cap = 35 Minutes]

TRAIN

Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

Barbell: 70/50
[Time Cap = 35 Minutes]

SWEAT

Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

Barbell: 52,5/37,5

[Time Cap = 35 Minutes]

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)
. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

 

Built By CompTrain

 

3-2-1…GO

StrengthWOD 24/11 18:45

A

Warm/prep

3sets

1-¼ OHS x5

Side lunges x10

Seated goodmornings x10

 

B

Emom x10min -OR- 10 rounds for time!

1 power Snatch + 3 Overhead squats

@70-80% of 1RM Snatch

 

C

3 Giant sets

Calf raises x20

Slow ab-mat situps x15

DB Romanian deadlifts x10

Static hold split squat :30s/side

Rest :90s

 

WOD 23/11

WEIGHTLIFTING:

PART 1: STRICT PRESS

4 Sets of 10 Strict Press
1 Set of 10+ Strict Press

 

CONDITIONING

”HIDE & SEEK”

COMPETE

PART 2:
27-21-15-9:
Box Jump Overs 60/50
Thrusters 42,5/30

 

TRAIN

PART 2:
27-21-15-9:
Box Jump Overs 60/50
Thrusters 42,5/30

 

SWEAT

PART 2:
27-21-15-9:
Box Jump Overs 60/50
Thrusters 35/25

 

Built By CompTrain

 

3-2-1…GO

WOD 22/11

CONDITIONING

”GOOD GRIEF”

 

COMPETE

5 Rounds x AMRAP 3:
4 Devil’s Press 22,5/15
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds

 

TRAIN

5 Rounds x AMRAP 3:
4 Devil’s Press 22,5/15
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds

 

SWEAT

5 Rounds x AMRAP 3:
4 Devil’s Press 15/10
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds

 

Built By CompTrain

 

3-2-1…GO

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